Foundation Diet and Health
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The best perspective for your health
The best perspective for your health
The best perspective for your health

Thai Mango Salad with Peanut and Lemongrass Sauce

This Thai Mango Salad with Peanut and Lemongrass Sauce is a good way to use up leftover noodles and also a refreshing way to satisfy your hunger.


77% 69/10/21 
Ω-6 (LA, 4.6g) : Ω-3 (ALA, 0.1g) = 32:1

Ingredients (for servings, )


  • citrus juicer (lemon squeezer)
  • sieve

Type of preparation

  • squeeze
  • strain


  1. For the thai mango salad
    Keep the cooked noodles in a sieve, submerged in iced water. In the meantime, continue with the preparation of the other ingredients.

    Prepare noodles according to the package instructions. Since noodles often double or even triple their weight during the cooking process, we recommend that you use half the amount called for in the recipe (e.g., 600 g cooked noodles --> use 300 g dry noodles).

  2. Wash and julienne the bell pepper and carrot(s). Dice the avocado and mango. Place the prepared vegetables and mango cubes to the side.

  3. For the peanut and lemongrass sauce
    Squeeze the limes and finely slice the lemongrass. Use a fork to mix the peanut butter with the lime juice, soy sauce, and water in a bowl. Add the lemongrass and sesame oil.

    Although chunky peanut butter contains more nutrients than smooth peanut butter (see Notes about recipe), if you would prefer a smooth sauce then go ahead and use the smooth variety. The decision is yours.

    We use a low-salt variety soy sauce called genen shoyu whereas the original recipe calls for the gluten-free soy sauce tamari.

  4. Final steps and serving
    Drain the noodles and combine with the vegetables and the mango cubes in a bowl or on a plate. Serve with the sauce and fresh coriander leaves.

    The original recipe doesn’t specify the amount of coriander leaves you should use. Garnish as desired.

Nutritional Information per person Convert per 100g
2000 kcal
Energy450 kcal22.5%
Fat/Lipids20 g28.0%
Saturated Fats2.9 g14.5%
Carbohydrates (inc.dietary fiber)64 g23.8%
Sugars16 g18.2%
Fiber9.7 g38.9%
Protein/Albumin9.4 g18.7%
Cooking Salt (Na:175.6 mg)446 mg18.6%
A serving is 411g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin C (ascorbic acid) 99 mg123.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 118 µg59.0%
FatLinoleic acid; LA; 18:2 omega-6 4.6 g46.0%
ProtTryptophan (Trp, W) 0.10 g41.0%
MinCopper, Cu 0.38 mg38.0%
ElemPotassium, K 686 mg34.0%
MinManganese, Mn 0.68 mg34.0%
VitVitamin B6 (pyridoxine) 0.46 mg33.0%
ProtThreonine (Thr, T) 0.29 g31.0%
VitVitamin E, as a-TEs 3.7 mg31.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Linoleic acid; LA; 18:2 omega-6 4.6 g46.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.14 g7.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.10 g41.0%
Threonine (Thr, T) 0.29 g31.0%
Phenylalanine (Phe, F) 0.43 g28.0%
Leucine (Leu, L) 0.61 g25.0%
Isoleucine (Ile, I) 0.29 g24.0%
Valine (Val, V) 0.39 g24.0%
Lysine (Lys, K) 0.36 g19.0%
Methionine (Met, M) 0.14 g15.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 686 mg34.0%
Sodium, Na 176 mg22.0%
Phosphorus, P 142 mg20.0%
Magnesium, Mg 62 mg17.0%
Calcium, Ca 48 mg6.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 0.38 mg38.0%
Manganese, Mn 0.68 mg34.0%
Selenium, Se 9.0 µg16.0%
Zinc, Zn 1.4 mg14.0%
Iron, Fe 1.4 mg10.0%
Iod, I (Jod, J) 0.96 µg1.0%
Fluorine, F 13 µg< 0.1%
Book cover: “Vegan Bible”, showing three recipes by Marie Laforêt (Author)
Vegan Bible
Grub Street, Marie Laforêt
Raw recipes 54, Cooked recipes 440 (3)
Additional photos (6)

Vegan Bible offers an abundance of creative, international dishes. No matter if you are new to veganism or a veteran, this is the perfect cookbook for you.

OverviewVegan Bible is strictly a cookbook. The author deliberately (or intentionally) leaves out detailed introductions to chapters or in-depth information about the topic of a vegan diet. But you will discover the diversity of vegan cuisine and find recipes for every occasion.

SummaryMarie Laforêt has assembled such a large number of recipes in Vegan Bible that it will be easy for you to find a recipe to suit any occasion. The international recipes in this book include a variety of ingredients, some of which may be new to the average cook. For example, grains include the familiar couscous, quinoa, millet, and buckwheat as well as lesser-known grains such as amaranth and einkorn wheat. Many recipes use soy products such as tofu or soy milk, or other alternatives like seitan. It is worth noting that the author uses homemade seitan rather than purchasing a commercial variety.

She uses fresh ingredients, while occasionally falling back on canned legumes to save time. Most of the recipes are straight-forward and uncomplicated, with symbols indicating whether a recipe is quick, easy, or economical, but for planning purposes it would be nice if the preparation times were included.

The sheer volume of recipes precludes photos from being included with every dish. Those recipes that have photos also usually include step-by-step illustrations. The nutritional value of the dishes can be increased by reducing the amounts of oil or sweetener used, something that is up to each individual according to their taste.

Vegan Bible is an excellent and comprehensive resource that includes plenty of recipe ideas for both new and experienced vegans.
Vegan Bible is published in English by Grub Street and available on Amazon. The book was originally published in French. Marie Laforêt has also published several other cookbooks in French.

About the authorMarie Laforêt is French, loves vegetables and plants, and is a passionate defender of ethical veganism. She shares her experience and love of healthy, delicious cooking on her blog, As a a talented photographer, she uses her own photos to accompany her recipes.

ContentsIn the opening section, she explains some basic concepts such as vegetarians, dietary vegans, and ethical vegans. The reader will learn what to look for when purchasing vegan ingredients and where animal products may be hidden —, and there is also a list of recommended kitchen utensils. Detailed information follows about essentials for the vegan kitchen. The section Nutrition Tips for a Balanced Vegan Diet provides information on selected nutrients. The recipes are divided into five chapters:

  • Discovering plant-based proteins
  • Substituting dairy products and eggs
  • Cooking vegetables
  • Gourmet recipes
  • Cooking for every occasion

Each recipe includes symbols indicating whether it is quick, easy, or economical.


Discovering plant-based proteins:

  • Grains and pulses: Includes dips, burgers, and galettes (e.g., Cumin and mint semolina galettes) and cooked grains like Red peppers stuffed with buckwheat, tofu, and olives
  • Soy, an ancient ally recipes: Includes dishes with tofu, tempeh, and textured soy protein
  • Seitan: The author uses homemade seitan for recipes that include this ingredient.
  • Flavours from the sea: A variety of seaweeds are used in this section, including nori leaves, sea fennel (samphire), and kombu (Japanese kelp). Galettes Bretonnes is one of the recipes in this section.

Substituting dairy products and eggs:

  • Non-dairy milk, yogurt, and pudding: Marie Laforêt uses chestnuts and tiger nuts in addition to the more common almonds, cashews, rice, and hazelnuts. Recipes include Soy and vanilla yogurt and Bergamot puddings.
  • Non-dairy cheese: Fresh and ceamy cheeses, fermented cheeses, melty and spreadable cheeses, as well as full-bodied and scented cheeses, like Sliceable cheese with cumin, are all included here.
  • Non-dairy creams and fats: This section starts with a discussion about which fats to use and is followed by recipes for cream, crème fraîche, margarine, butter, and buttermilk.
  • Doing away with eggs: Orange and pecan pancakes, Leek quiche, Potato and herb scones, and sauces like the light Olive oil béchamel are delicious proof that eggs are not required.

Cooking vegetables:

  • Light terrines and dips: Apart from vegetables, the author uses also fruits as for exmaple in Summerfruit and orange juice terrine.
  • Good-mood soups and purées: Cream of grilled tomato soup is just one example of the recipes in this section.
  • Gratins and oven-baked dishes: Includes Hasselback sweet potatoes and the more adventurous Butternut pumpkin, and chestnut gratin.
  • Salads with zing: Recipes you will want to try include the Thai mango salad and the Strawberry and green tomato carpaccio. Dressings are also included in this section.
  • Pizzas, tarts, and vegetable galettes: With the exception of soy products, all ingredients are homemade — including the doughs and vegan cheese. This section includes the creative recipe Green pizza.
  • Gourmet vegetables: Includes stuffed, roasted, and baked vegetables
  • Raw recipes: Carrot and sesame tagliatelle is one of the recipes included here.
  • Vegetable dishes for children: The author offers recipes for dishes that look appetizing to the younger crowd and are fun and easy to eat, like Mini vegetable patties to eat with your hands.
  • Fruits are also welcome: Fruity chutneys, salads, and sweet dishes like Mango and coconut dessert makis.

Gourmet recipes:

  • Cream desserts and puddings: Crème Brûlée is one of the recipes featured here.
  • Snacks for sharing: Includes baked goods like Lemon, almond and vanilla cake.
  • Gourmet desserts for every day: This section includes both fruity and light recipes like Watermelon and coconut salad with mint, as well as more substantial desserts like Coconut milk tapioca pudding.
  • Fruit tarts and cakes: The Quick peach crumble is an example of the recipes here.
  • Chocolate!: The author includes recipes here like the Bergamot and grapefruit chocolate bar.
  • Light, gourmet ideas: This is a small selection of fruity and light desserts like the Frozen berry yogurt.

Cooking for every occasion:

  • Dinner with friends: This section includes everything from salads and main dishes to desserts.
  • Buffet meals: Finger food and bite-size servings of dishes like Grilled courgette spirals.
  • Having family over: The recipes in this section are traditional meals.
  • Having a bunch of children over: These dishes are designed to appeal to children, for example, Tofu stars with peanut butter.
  • Holiday desserts: An assortment of cakes and tortes
  • Celebrations vegan style: These are a little more involved, like the Roast seitan stuffed with chestnuts.
  • Barbecues and picnics: Everything you’ll need for a barbecue
  • Vegan brunch: Sweet and savory baked goods, like the Chrystallised orange peel and chocolate chip brioche.

An alphabetically sorted recipe index is included in the back of the book.

Book review by Dr. med. vet. Inke Weissenborn

... more

Notes about recipe

This Thai Mango Salad with Peanut and Lemongrass Sauce is a good way to use up leftover noodles and also a refreshing way to satisfy your hunger.

Preparation time and equipment: Since the recipe calls for precooked noodles, not all of the applicances and utensils (e.g., stove and saucepan) are listed. If you haven’t yet cooked the noodles, you can do so while you prepare the vegetables and mango and then continue with the sauce. This way the preparation time will be about the same.

Lemongrass: Lemongrass looks very much like grass and develops its citrus flavor best when it is used fresh. Alternatively, you can use dried lemongrass (pieces or ground), but the dried form doesn’t have a strong flavor. The lemongrass flavor comes from the essential oils it contains. Many cooks, especially for Asian dishes, “bruise” the stalks by bending them several times so that they will release these oils. In addition, citral is extracted from the oil and then used as a flavoring in the food industry and for cosmetics.

Peanut butter: We have listed chunky peanut butter (unsalted) for this recipe as the nutritional profile for this ingredients is somewhat better as compared to smooth peanut butter (unsalted). Chunky peanut butter contains less fat and sugar and somewhat more fiber and protein. It also has a better omega-6 to omega-3 ratio than the smooth version, but the ratio for peanut better in general is not good. However, if you would prefer a smooth sauce, go ahead and use the smooth variety. The decision is yours. In general, it is better to choose products that are as natural as possible. This means that they shouldn’t contain any additives or added sugar and they should have a low salt content. It is better to look carefully at the nutritional information for a product and not only at the product name because the same product type can vary greatly. For example, low-salt peanut butter still contains 10 times more salt than the unsalted version. In his book Salt Sugar Fat that we have reviewed, Michael Moss, an American journalist and Pulitzer Prize winner, describes how the food industry uses exactly the right combination of salt, sugar, and fat to tempt us and make us want to eat more.


Nama and genen shoyu: Tamari and soy sauce both contain soy beans, water, and sea salt. However, in contrast to tamari, nama shoyu (nama = unpasteurized) also contains wheat or rice and therefore has a somewhat milder flavor. Genen shoyu contains up to 50 % less salt than traditional soy sauce varieties. If you use genen shoyu in moderation, you can still enjoy the flavor of soy sauce while keeping your sodium intake within a healthy range. However, unlike the traditional nama shoyu, genen shoyu is sometimes pasteurized.

Alternate preparation

Black rice noodles: “For a very surprising salad, use black rice noodles.”

Substitute for peanut butter: People with a peanut allergy can use cashew butter in place of the peanut butter. Another alternative is almond butter.

Low-salt soy sauce: If you want to reduce the salt content, choose a low-salt soy sauce such as genen shoyu.